Segmented Power Cleans 🙂 Weightlifting Every two minutes, for 12 minutes (6 sets) of: Segmented Power Clean x 2 reps (Pause for 2 seconds at mid patella) Metcon Every 4 minutes, for 16 minutes (4 sets) for times: 400 Meter Run 8 Power Cleans (185/135 lbs) Zoom Link for On Demand Class: 8AM Class (Mon-Fri): ...Read More
Partner Wod! Metcon In teams of two, complete three rounds for time of: 1000 Meter Row (partners will row separately, 500m Ea.) 60 Dumbbell Snatches (50/35 lbs) 40 Dumbbell Overhead Squats (50/35 lbs) 20 Bar-Facing Burpees Partners may partition the repetitions however they choose, but only one partner may be working at a time *If...Read More
Boot Camp! Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE* Posted after our live feeds everyday on our IGTV for lifetime access. M-F 8am LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead More
Pull Ups! Weightlifting Every two minutes, for 16 minutes, (8 sets) of: Pronated Strict Pullups 2-4 Reps 10-15 Seconds rest Supinated Strict Pullups 2-4 Reps Metcon Every Minute on the Minute, for 12 minutes, (6 sets) of: Station 1 – Thrusters (95/65 lbs) Station 2 – Sit-Ups Accumulate as many reps within the minute as...Read More
30 Minutes! Metcon Every 2 minutes, for 30 minutes (3 sets) of: Station 1 – 20/15 Calories of Rowing Station 2 – 10 Renegade Rows (50/35 lbs) Station 3 – 15 Burpees over Dumbbell Station 4 – 60-90 seconds Plank Hold Station 5 – Rest *Please substitute any movement out that is uncomfortable for you...Read More
Shoulder Press! Weightlifting Every 2 minutes, for 16 minutes (4 sets) of: Station 1 – Dumbbell Shoulder Press x 8 reps Station 2 – Dumbbell Floor Press x 8 reps Metcon Five rounds for time of: 40 Double-Unders 10 Dumbbell Hang Cleans (50/35 lb DBs) 10 Dumbbell Push Presses (50/35 lb DBs) OR Accessories Every...Read More
Deadlifts! Weightlifting Five sets of: Deadlift x 4-5 reps Rest 2-3 minutes Metcon Four sets for times of: 50 Double Unders 20 Kettlebell Swings (24/16kg) 15 Burpees Rest 1 minute between rounds OR Accessories Three Sets of: Alternating KB Press + Glute Bridge Hold x 20 Reps Rest 1 minute Single Arm Russian KB Swings...Read More
Partner Wod! In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Shoulder to Overhead (155/105 lbs) *If you do not want to row, as a team,...Read More
BootCamp! Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE* Posted after our live feeds everyday on our IGTV for lifetime access. M-F 8am LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead More
